Mustard greens are also known as Leaf Mustard, Indian Mustard or Chinese Mustard (scientific name: Brassica Juncea). Whatever they are referred to as, they are packed with some good nutrients like vitamins K, A, C, E, folates, and tryptophan, along with other vitamins and dietary minerals. Seeds of the mustard plant, as well as oils extracted from the seeds, are also used for culinary purposes.
Using mustard leaves in your cooking can be beneficial for people. Mustard can help people leading physically active lifestyles and those with osteoporosis because it is packed with calcium for the bones. Mustard greens combine the goodness of calcium with phosphorus, which are essential for maintaining bone quality in women after menopause.
To help you see the nutritional value of mustard greens, here’s a chart displaying the benefits of including the greens in your diet. (Source: The World’s Healthiest Foods – George Mateljan Foundation; Report Title: Mustrad greens; URL: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=93).
One cup (approximately 140 grams) of cooked or boiled mustard greens will provide:
• Vitamin A – 419.30 mcg
• Vitamin K – 4243.40 IU
• Vitamin C – 35.42 mg
• Vitamin E – 2.81 mg
• Folate – 102.76 mcg
• Manganese – 0.38 mg
• Tryptophan – 0.04 g
• Dietary Fibre – 2.8 g
• Calcium – 103.60 mg
A serving of mustard greens will only cost you 21 calories, so it is a great option for those looking to lose weight without feeling starved. (Source: SelfNutrition Data; Report Title: Mustard Greens, Cooked, Boiled, Drained, Without Salt; URL: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2490/2)
They are also a good source of vitamins B1, B2, B3 and B6, and they are packed with protein, iron, copper and magnesium.
INFORMATION IN THIS ARTICLE IS NOT MEDICAL ADVICE. ALL INFORMATION GIVEN IS TO BE CHECKED WITH YOUR DOCTOR BEFORE IMPLEMENTING OR TAKING THEM AS STANDARD OR VERIFIED.
Mamta Singh is a published author of the books Migraines for the Informed Woman (Publisher: Rupa & Co. URL: http://www.amazon.com/Migraines-Informed-Woman-Tips-Sufferer/dp/8129115174/ref=sr_1_2?ie=UTF8&s=books&qid=1298990756&sr=1-2), the upcoming Mentor Your Mind (Publisher: Sterling Publishers) and The Urban Woman’s Integrated Fitness Guide (Publisher: Hay House India). She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites. She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Please visit www.mamtasingh.com
Reviewed July 6, 2011
by Michele Blacksberg R.N.
Edited by Kate Kunkel